Seasonal Affective Disorder (SAD) is a type of depression that occurs during the same season each year. It usually happens in the fall or winter months, and can be caused by changes in the level of exposure to sunlight. As we have just adjusted our clocks, we are entering a period of time where darkness arrives earlier in the afternoon/evening and this can impact our exposure to sunlight during the day. The reduction in sunlight coupled with the colder days, can leave us feeling physically weighed down and emotionally sluggish.
Common symptoms include:
- Increased sleep and daytime drowsiness
- Loss of interest and pleasure in activities formerly enjoyed
- Social withdrawal and increased sensitivity
- Feelings of guilt and hopelessness
- Decreased ability to focus or concentrate
- Physical problems such as headaches or stomach sensitivity
If you are feeling emotionally sluggish or that you are experiencing symptoms of SAD, you can try the following to boost your mood:
- Exposure to sunlight: spending some time outdoors or near a window can help relieve minor symptoms.
- Set realistic goals: break out larger tasks into smaller ones, set prioritizes and focus on goals that you can accomplish.
- Speak to family or friends: confide in others about how you are feeling and lean on your support systems. Confiding in friends and family is usually better than feeling secretive and dealing with things on your own.
- Get regular exercise: adding more movement in your daily routine will increase serotonin levels (which helps your brain regular mood).
- Focus on the positives: try to be patient with how you are feeling and focus on feeling better each day.
- Get help: if you think you may depressed or if you’re experiencing more moderate symptoms of SAD, speak to your family doctor. Our Employee Assistance Program (EAP) is also a resource if you would like to speak to a licensed health professional by calling 1-800-387-4765.